Want to steal some of Jennifer Lopez’s money-makin’ moves from “Hustlers”? Here, J.Lo’s pole dancing coach Johanna Sapakie shares three beginner-friendly moves for a pole-dancing workout that will unleash your inner hustler at home.
This total-body exercise involves climbing up the pole with a show-stopping hip thrust.
Facing the pole, stretch one arm up to grasp the pole high from behind, and bend the other to grab onto the pole at shoulder height. Lift your front leg 90 degrees, so your shin is parallel with the pole. Press the inside of your knee and outside of your ankle into the pole, so your foot hooks around it. Now, bring your second leg up to the back of the pole in the same position. Squeeze the pole tightly between your ankles and knees, keeping your knees bent at 90-degree angles and your core tight. Extend your legs, shift your hips forward, and bend your top arm to pull yourself into a standing position. Continue squeezing the pole between knees and ankles. Straighten your top arm and shift your hips back down to a 90-degree angle position and repeat.
Make it a workout: Do three sets of three to five reps each at a slow and controlled tempo.
Strengthen quads, glutes and hamstrings with this flashy move.
Standing to one side of the pole, reach up high with your inside arm and step forward with your inside foot. Grab the pole with your other hand at waist height and extend your outside leg, reaching away from the pole. Swing that extended leg forward as you swivel your body around the pole, and step your foot down on the other side of the pole, so both knees are deeply bent. Now, extend your second leg (your original standing leg) out and away, and cross it behind your first leg to step down and stand upright. Repeat on the other side.
Make it a workout: Do three to five sets of three reps per side at a medium-to-fast pace.
Bridged leg lifts
Lacking a stripper pole in your apartment? This sexy, off-pole move will still work your glutes, core and hamstrings.
Lay on your back with your knees bent at 90-degree angles and feet flat on the floor. Press your tailbone down into the floor, then squeeze your glutes and lift your hips up as high as possible. Extend one leg straight up to the ceiling without dropping or tipping your hips. Replace foot back onto floor and extend opposite leg up to ceiling, keeping your hips lifted. Replace that foot, and, with both feet on the ground, lower hips back down to starting position.
Make it a workout: Do three sets of 10 to 12 reps at a slow and controlled pace.
This one targets your quads, core and inner thighs.
Reach up high and grab onto the pole with both hands, facing the pole. Press one forearm into the pole from elbow to wrist at about chest level. Lift your legs up to straddle the pole. Then, squeeze the pole between your inner thighs, and cross one leg over the other at a 90-degree angle, as if sitting. Lean back and stretch your bottom arm out, keeping your core and inner thighs tight. Grab back onto the pole with your free hand, with your forearm in a 90-degree bend. Open your legs back out to a straddle position. Return to starting position with feet on floor.